For the third year in a row, I’ve celebrated Thanksgiving by doing a CrossFit WOD called
Murph. A hero workout named for Lt Michael Murphy, who died in Afghanistan serving our country, it consists of:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
This is one of the most famous CrossFit workouts and is traditionally programmed for Memorial Day around the country. However, I began doing this on Thanksgiving as well three years ago to commemorate the Fallen.
The weather was perfect: 55 degrees and sunny. I invited one friend and it was him and me who performed it. It was fun. It wasn’t my best time, but I wasn’t pushing all out. It was, again, just doing the movement and enjoying life. Thank you to all who have served our country and especially to those who have made the greatest sacrifice and given their lives. Words are not enough.
This CrossFit Hero WOD had everything in it: a push, a pull, a squat, and cardio/run.
It is: Ten rounds of: 150 m run, 7 chest to bar pull ups, 7 front squats at 95 lbs for women, and 7 handstand push-ups.
Named after Corporal Nicholas Bulger who died in 2009 by an IED in Afghanistan, this WOD is perfect in every way. I stricted all the chest to bar pull ups. The temperature at 4 am was amazing. I love being outdoors under the moonlight working up a sweat. I just love working out. With really great moves and feeling like I’m accomplishing something with my body. Constantly pushing and striving and achieving.
Performing Hero WOD’s are a small way to honor those who died so we can still do whatever we want to do when we want to do it–including workouts. They are always challenging. Usually fun. Usually long and hard. Just what I like in CrossFit.
Today was Zembiec, named after US Marine Corp General Douglas A. Zembiec who was killed in Baghdad in 2007. This hero Wod consists of 11 back squats, 7 strict burpee pull ups, & 400 m run.
This one was good. Perfect for my strengths. The run was easy after Yesterday’s run with a medicine ball. The back squats were lightweight (125 lbs for women). The burpee pull ups were low reps. Great burner and a mental lift. Just what I needed!
Thank you to General Zembiec who died for me. Thank you to all who serve! I know words are never enough, but it’s something we can do for you who do so much for us.